7 Effective Yoga Poses to Ease Knee Pain

Knee pain can result from aging, injuries, or long hours of sitting.

Yoga offers gentle ways to strengthen the muscles around your knees, improve flexibility & reduce discomfort. Here are seven poses to help relieve knee pain.

Mountain Pose (Tadasana)

Stand tall with feet hip-width apart, engage your thighs, lift your chest, and stretch arms overhead. This pose strengthens quadriceps and improves posture.

Warrior II (Virabhadrasana II)

Step your feet wide, bend the front knee, and extend your arms parallel to the floor. This pose builds strength in the legs and knees.

Bridge Pose (Setu Bandhasana)

Lie on your back, bend knees, and lift hips while keeping feet grounded. It strengthens hamstrings and glutes, reducing knee strain.

Reclining Hand-to-Big-Toe Pose (Supta Padangusthasana)

Stretch hamstrings and calves by lifting one leg while lying down, holding your big toe or using a strap.

Low Lunge (Anjaneyasana)

Step one foot forward, bend the knee, lower the back knee, and stretch arms overhead. It opens hips and strengthens quadriceps.

Bound Angle Pose (Baddha Konasana)

Sit with soles together and knees apart, gently pressing knees toward the floor to increase knee flexibility.

Seated Spinal Twist (Ardha Matsyendrasana)

Twist gently while sitting to improve circulation and relieve tension in knees and hips.

Practicing these poses regularly can strengthen your knees, improve mobility & reduce pain naturally.